12th State CrossFit – CrossFit
Weightlifting
COMP/SPORT
Deadlift (1×1)
Choose one
15 Min to Find Max Deadlift or
Bench Press
Please be smart. One PR is good enough once you get a PR Call it for the Day
Bench Press (1×1)
Choose one
15 Min to Find Max Deadlift or
Bench Press
Please be smart. One PR is good enough once you get a PR Call it for the Day
Fitness
Metcon (AMRAP – Reps)
EMOM 15
1. 12-15 HR Push Ups
2. 20 Seated Banded Row (Band arond Feet)
3. Max Cal Bike
4. 12 – 15 Heavy KB Deads
5. 12 – 15 Ham Curls on Rower
Metcon
Competition
Metcon (AMRAP – Reps)
EMOM 12
Min 1. Bike, Row or Run
Min 2. 18 Russian KB Swings (70/55)
Sport
Metcon (AMRAP – Reps)
EMOM 12
Min 1. Bike, Row or Run
Min 2. 18 Russian KB Swings (55/35)
Fitness
Metcon (AMRAP – Reps)
EMOM 12
Min 1. Bike, Row or Run
Min 2. 18 Russian KB Swings (44/26)